Here's some stuff you can do M,W & F. If your department has used tires off of apparatus's that arent in use anymore, there are a number of exercises you can do that can help you on the fireground.
1. Flipping one of those tires end over end...100' one way then back
2. 30 second break
3. Grab a sledge and smack the tire as many times as you can in one minute. (alternate swings)
4. 30 second break
5. Have a rope tied to another tire and drag the length of a preconnect (usually 150-200') as fast as you can one way then extend rope and pull tire back towards you hand over hand back to original starting point.
6. 30 second break
7. Jump on and off tire for 30 seconds
Rest for 2 minutes and start circuit over 2 more times for a total of 3 circuits. Make sure to stretch and keep yourself hydrated. Tues and Thurs go for a run, and rest Sat and Sun because it starts all over again on Monday!
A good drill we use to do at the firehouse when I first became a call firefighter was running a mini combat challenge around the firehouse.
We would start in just our station uniform and then have to put on full ppe and scba, then carry a highrise pack from one end of the station to the other and then up the stairs and at the top have to pull up a donut roll. At the bottom of the stairs you would have to pick up two saws and carry them the length of the firehouse to the back where you would then have to throw and raise a 24 ft ladder using the buidling, then lowering and dropping the ladder, then dragging a fully charged 1 3/4" line a certain distance knocking down a target at the end. And we would repeat this multiple times taking 5-10 min breaks in between to get some water.
Some would do it on air others would not, all depended on preference and if you felt like filling bottles that day.